Omega-3 Fish in India for Heart Health
Among fish sold in India, salmon has the most omega-3 (1.60 g EPA + DHA per 100 g), followed by surmai (1.05 g), halwa (0.81 g), tarli (0.61 g) and pomfret (0.59 g), from India’s food composition tables (IFCT 2017). The American Heart Association (AHA) recommends 2 servings of fish a week, particularly fatty fish, with a serving being 3 ounces cooked (about ¾ cup of flaked fish). ICMR-NIN’s Dietary Guidelines for Indians (2024) similarly suggest marine fish, about 200 g a week, for these omega-3 fats.
Every number below comes from a source listed under Sources.
This is general food information, not medical advice. If you have a heart condition, high cholesterol or triglycerides, or take blood thinners or other heart medicines, check with your doctor before changing your diet or taking supplements.
Which Indian fish have the most omega-3?
EPA and DHA are the long-chain omega-3 fats found in fish. Per 100 g raw edible portion:
| Fish | EPA (mg) | DHA (mg) | EPA + DHA (g) |
|---|---|---|---|
| Salmon (Atlantic) | 406 | 1,192 | 1.60 |
| Surmai (kingfish, Scomberomorus commerson) | 422 | 626 | 1.05 |
| Halwa (black pomfret) | 244 | 565 | 0.81 |
| Tarli (oil sardine) | 297 | 317 | 0.61 |
| Pomfret (white, paplet) | 167 | 423 | 0.59 |
| Katla | 123 | 242 | 0.37 |
| Bangda (Indian mackerel) | 73 | 259 | 0.33 |
| Bombil (Bombay duck) | 61 | 137 | 0.20 |
| Prawns (tiger prawns) | 70 | 50 | 0.12 |
| Rohu | 24 | 47 | 0.07 |
| Bhetki (barramundi) | 6 | 15 | 0.02 |
All values are from IFCT 2017, Table 7 (Fatty Acid Profile). We rounded EPA and DHA to whole milligrams and added them for the last column. Any one fish can differ with size, season and where it was caught.
Sea fish like surmai, halwa, tarli and pomfret have several times the omega-3 of freshwater rohu or of bhetki.
How often should you eat fish for heart health?
- AHA: eat fish at least twice a week, particularly fatty fish. One serving is 3 ounces cooked, or about ¾ cup of flaked fish. The AHA names anchovies, herring, mackerel, salmon, sardines, bluefin tuna, oysters and mussels as fatty fish high in omega-3.
- AHA science advisory (2018): concluded that 1 to 2 seafood meals a week may lower the risk of heart failure, coronary heart disease, ischemic stroke and sudden cardiac death, especially when seafood replaces less healthy foods.
- ICMR-NIN (2024): prefer marine fish such as salmon, mackerel, trout and tuna, about 200 g a week, as good sources of long-chain omega-3 fats.
Is fish good for cholesterol?
The AHA says fish is a good source of protein and, unlike fatty meat products, is not high in saturated fat; it says regularly eating fish and seafood is consistently associated with a lower risk of cardiovascular disease. ICMR-NIN’s guidelines suggest limiting fats high in saturated fat, such as ghee and butter, and using marine fish for omega-3.
What fish does for your own cholesterol numbers depends on your whole diet and what the fish replaces. A fish curry made with little oil in place of a fatty meat dish is a different swap from a deep-fried fish. Your doctor is the right person to interpret your lipid report.
Fish or fish-oil capsules?
The AHA’s 2019 science advisory on high triglycerides found that prescription omega-3 medicines at 4 g a day (more than 3 g of EPA + DHA) lower very high triglycerides by 30% or more. That is a medical treatment for a specific condition, prescribed and monitored by a doctor; it is not a food recommendation.
For general heart health, the AHA and ICMR-NIN advice above is about eating fish. If you are thinking about capsules, discuss it with your doctor, especially if you take other medicines.
Which fish are high in omega-3 and low in mercury?
On the US FDA’s lowest-mercury “Best Choices” list, salmon and sardine (tarli) are also among the highest in omega-3 in the table above. Shark is on the FDA’s “Choices to Avoid” list, and in IFCT 2017 it has only 0.16 g EPA + DHA per 100 g. Surmai is not on the FDA chart; see our low-mercury fish guide for what is known.
FAQ
Which Indian fish is highest in omega-3? Among Indian sea fish in IFCT 2017, surmai (1.05 g EPA + DHA per 100 g), then halwa (0.81 g), tarli (0.61 g) and pomfret (0.59 g). Salmon is higher at 1.60 g.
How many times a week should I eat fish for omega-3? The AHA recommends at least 2 servings a week, particularly fatty fish. ICMR-NIN suggests about 200 g a week of marine fish.
What is the healthiest fatty fish? For omega-3 with low mercury, salmon and sardine (tarli) are both high in EPA + DHA and on the FDA’s Best Choices list.
Is rohu good for the heart? Rohu is lean protein (2.39 g fat per 100 g) but low in EPA + DHA (0.07 g). For omega-3, sea fish like tarli, pomfret and surmai have more.
Can fish oil capsules replace fish? The AHA’s high-dose advice is for prescription omega-3 under a doctor’s care for very high triglycerides. Ask your doctor before taking capsules.
Getting omega-3 rich fish
Verified sellers on Relifish list surmai, pomfret, halwa, tarli and bangda when they’re in season. See today’s fish.
You might also like: protein and omega-3 for athletes and fish vs chicken.
Sources
- Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017 (IFCT 2017). ICMR-National Institute of Nutrition, Hyderabad. PDF at nin.res.in. Table 7 (Fatty Acid Profile): EPA (C20:5n3) and DHA (C22:6n3) for Salmon P068, Vanjaram P087, Pomfret black P055, Sardine P071, Pomfret white P057, Catla S002, Mackerel P034, Bombay duck P007, Tiger prawns orange Q008, Rohu S006, Betki P005, Shark P072. Table 1 for rohu fat.
- American Heart Association. Fish and Omega-3 Fatty Acids (last reviewed 23 Aug 2024).
- Rimm EB, Appel LJ, Chiuve SE, et al. Seafood Long-Chain n-3 Polyunsaturated Fatty Acids and Cardiovascular Disease: A Science Advisory From the American Heart Association. Circulation. 2018;138(1):e35-e47. doi:10.1161/CIR.0000000000000574.
- Skulas-Ray AC, Wilson PWF, Harris WS, et al. Omega-3 Fatty Acids for the Management of Hypertriglyceridemia: A Science Advisory From the American Heart Association. Circulation. 2019;140(12):e673-e691. doi:10.1161/CIR.0000000000000709.
- ICMR-National Institute of Nutrition. Dietary Guidelines for Indians 2024, Guideline 7 (fats and essential fatty acids), pages 53 and 56. PDF at nin.res.in.
- US Food and Drug Administration. Advice about Eating Fish. Best Choices and Choices to Avoid lists.
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